Living life with healthy eating and an active lifestyle can support healthy aging. Simple adjustments can go a long way towards building a healthier eating pattern. Follow these tips to get the most out of foods while meeting your nutrient needs and reducing the risk of disease:
1. Enjoy a variety of foods from each food group (carbs, fats, proteins, vitamins, and minerals) to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease.
2. Reduce sodium intake. Consume an appropriate amount of salt through your food. In a lay language, take salt in your dal and sabji and no extra salt through any other medium. In place of salt, you can try seasoning your foods with herbs and spices.
3. Slowly reduce the number of sugary foods you eat and replace them with whole foods that are naturally sweet, such as fruits and sweet peppers.
4. Replace saturated fats with healthier unsaturated fats, like those in fish, flaxseeds, and walnuts. Add sliced or chopped fruits and vegetables to meals and snacks.
5. Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients.
6. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement.
7. Active living paired with healthy eating is a great combination for a healthy lifestyle. Be physically active for at least 30 minutes a day. You can split this time into intervals.
It's never too late to make smarter food choices. Healthy eating is an important part of staying healthy as you age.